I am self coached with a current W/Kg FTP of around 5.5. I polarize my training. So 80+% of the time I am doing endurance paced riding and then around once a week, when I feel good I go after some KOM's or a race balls deep. Been working pretty good for me so far. Good video CV !
Came from a rowing background... the dungeon was a weekly trip for us. It took quite a long time for me to find that on the bike cause you can blackout in the boat and not worry about crashing, but once I was able to find that edge on the bike I found that I could at least keep up and sometimes even beat people that I know are way more fit than me. Now it’s just time to build the fitness
Ricky, I really respect the way you have arrived at the decision to get a coach being that you feel somewhat plateaued. Know in the past you have avoided being "assigned" rides thinking it wouldn't be any fun. I am in just my 2nd month with a coach and it's completely different than how I used to ride. Occasionally I wish something different were on the schedule due to what I feel like riding, weather conditions, or maybe a Strava segment I'd rather go for, but I have gotten stronger already and I am trusting the process. Hope you'll at least share some general observations once you get started with your program and how you feel it's benefiting or hindering you. A different approach and learning do add fun I've found. Great video, thanks as always for the work you put into these
I love watching you win Ricky! ... but I learned so much from watching that last corner from this. Thanks so much! As well, it was good to see Johnny take that guy at the line! 👍
How to go fast on a bike - Race a lot, race more, do road races, not just how to draft for 60 minutes in circles. Make a breakaway, fail at that, try it again, make a breakaway, fail again. Make a break away, it sticks for an appreciable amount of time. Now you're getting to the dungeon point. The biggest problem is how people perceive professionals train. It should be nothing of the like especially if you know, say ARE NOT A REAL PRO. Watch the power move around in the video above. 300- 400 - to now 650 for a little bit. Back down to almost coasting. Now back on the power on the power 300- 500- now chase 800. If you spend a ton of time at ftp you won't be able to handle race level efforts when they come. You'll try and make a break and be gassed after a couple pulls. Racing is about as dynamic a sport as it comes. Who cares what your ftp is. Can you repeatedly take 500-600 watt digs and not be totally gassed.
If your a "beginner" ie someone that wants to race bikes get a proper coach ASAP! Proper coaching is planned week by week not 6 month by 6 month! It takes years to develop racing power if you want to compete! Don't waste those years stumbling around in the dark. Learn right from the start what all the training terms are and get going! Get a power meter ASAP!
Thanks for the video. Anaolgy was perfect. I'm transitioning from bodybuilding after I got a bike during quarantine. I purchased some books and working to get as far as I can before I look into coaching.
Absolutely agree with being able to go into that dark place. Also intervals, Variety in your training (not just watts but cadence. i.e. same watts for X amount of time on flats AND on hills), PROPER RECOVERY will get almost everyone VERY far before they truly need and can benefit from a coach.
The Controversial Cyclist ftw! But gotta agree in a way. There's so much easily accessible content out there in the form of books, videos, articles, blogs that if you are obsessed about it and have enough time to learn you can get pretty far with just self-coaching. Perhaps not reach the 100% of your potential and perhaps not improve 100% of the rate compared to having a (good) coach but still get close. On the other hand, all that learning time could have been spent on training instead. Each to their own. I prefer to have deep understanding what I'm doing so I'm fine with some lost training time. Others might not care about the details as far as they reach their goals and would be happy to invest in a coach instead :) Also, all of the learning time might not be wasted. Listen to training related podcasts while training ;)
I have looked at your videos....what camera are you using that shows the speed and cadence and power level ????? that is awesome...would love to see a video of that and your set up....thks
Trained first 10 years without of coaching, was so surprised at the amount of off season work required (base) even if you have an 8 to 5. 12 hrs a week minimum. Strength training 3 days a week 2 a days, basically no life. you might reach cat 3 level with life commitments. After a season or 2 you'll be asking yourself if it's worth all the sacrifice not counting all the expense if your not realizing results, burnout is soon to follow.
A good coach will help a newbie learn more about racing, training, nutrition and help identify areas not just for improvement, but areas and skills you didn’t know you had. If you aren’t getting this from a coach, maybe you have the wrong coach (it happens). Not every coach is right for everybody and some guys do amazing on their own without a coach, if they have the discipline and patience to study on their own. Then, some guys just flounder without a coach. Just depends.
If you cant podium C grade races from self training i see no point in a coach though some people have less self motivation/discipline than others. Good video +1 sub
A good coach is not just about fitness sometimes a more experienced rider can show you how to ride a crit how to get in and out of the saddle how to descend down a technical hill I can go on and on how to finish a race with the pack
I seen people buy a bike and start looking for a coach.. To reach a high level in cycling don't happen over night.. just like weight lifting you cant pic up 400 pounds right away it takes time.. Years! The more pain don't bother you the faster you will reach your goals is very true!
nice vid- def appreciate the insight. dedicated TR user here. one thing ive noticed is that my TR ftp (the one all my training is based on), is considerably lower than what i can produce outdoors (xert/garmin). is that a common phenomena? same power meter for both.
Ask yourself these questions What is your weekly mileage? How long is an average ride? What’s your nutrition composed of (carbs, protein, fats)? How much are you sleeping? What are you doing for recovery? ie flexibility, massage etc... how much off season training are you doing (base miles)? What is the quality and quantity of your interval and speed ( sprint, climbing, weekly crit practice) workouts? Consistency is the key to success in bike racing. As I said before you appear to have good sprint, but I sense that you feel inconsistent, from week to week, it it is only February, seasons long be patient, just some food for thought. Take care Bro
the problem is many people only do a 20 minute test to calculate FTP and base zones off that and it is really inaccurate. FTP should be based off a sixty minute test and zones based off that. or if you have the money go to a lab to get it accurately tested. the problem is some cyclists have a large anaerobic capacity which can skew a 20 minute test. which comes down to your point must new cyclists will not be able to ride for 60 minutes at their max and so an FTP will not be accurate and so basing zones off that will be inaccurate.
An inaccurate ftp just sets people up for failure. if its over or under estimated better to low than to high if you have to pick a number, too much banging at the un achievable is a receipe for burnout.@
For what it's worth. I asked a coach at Peaks Training Group about the 20min FTP test and how valid it is. Dr. Andrew Coggan, Ph.D. and Hunter Allen who co authored "Training & Racing with a Power Meter" have been collecting data on training including FTP and Vo2Max since the early 2000's. They have found that doing the 20min FTP and 5 min Vo2Max test on a regular basis will be very accurate and comparable to lab results. And because both Vo2Max and FTP will respond to training, it's important to retake these tests. I do them every 6 weeks and taper training the week before the Saturday test which are done back to back. Vo2Max - as hard as you can go for 5 mins, 20 min recover, FTP - as hard as you can sustain for 20min.
Man this is a good Vlog. I've been riding almost 2 yrs now and have a coach now. But I sometimes wonder how much harder I could of went in a race, to just hold a wheel for a few more seconds. I wonder is it mental or physical?? I don't know!! I wish I could ride with my coach...he has a lot of race knowledge and is doing a great job so far, but do I really need him? HMMMMMM.....
My recommendation is to not look back like that. You can only make that choice in the moment. The pain you feel when you get dropped is not something you can just think about after the fact, and accurately imagine it. You have to decide in the moment.
It will depend on Whom. There are beginners who have talent but they dont read or follow a proper trainning routine, those need a coach from the very first.
Agree on some of your points, most actually. I dont believe in newer riders even training with power. There are so many more important aspects of developing into a good rider without one. There are dozens of hammers in my local area that dont know the art of rotating smoothly without overlapping a wheel. Even your enjoyment will be better off without chasing numbers as a Cat 5, 4 and even a 3 depending on your long term goals. Glad to hear and share opinions, keep up the vids!
There are lots of aspects for beginners. One you mentioned : art of rotating smoothly without overlapping a wheel. These aspects are learned during group rides regardless if you have a power meter or coach! Once you decide you like the sport and want to race a proper coach will show you the ropes in how to get stronger! If you want to win races your enjoyment will not be better off if your not chasing numbers! If your happy finishing last, getting dropped, and just want to enjoy the race no coach or power meter required!
Those skills come with time. Power does not come with time, unless you make it. IMO, if you think you want to win races, theres no reason to not immediately have a training plan. Of course early on, you'll have only 1 - 2 workouts a week, plus 1 - 2 group rides where you will learn those skills. But those skills come quickly, so soon enough you focus more on training.
A heart rate monitor and keeping a diary will get you as fast as 90% of the guys racing in the local amateur ranks. Consistency and riding with people faster than you as Mitchell mentioned is way more beneficial than spending $1300 on a good power meter and coach. Not saying it won't and cant help, it is not necessary. Let's not alienate our sport for those who cant afford the luxury of these devices and services. Good news is, we all seem to want to help other riders with our knowledge. 🤙🏽
I am self coached with a current W/Kg FTP of around 5.5. I polarize my training. So 80+% of the time I am doing endurance paced riding and then around once a week, when I feel good I go after some KOM's or a race balls deep. Been working pretty good for me so far. Good video CV !
Came from a rowing background... the dungeon was a weekly trip for us. It took quite a long time for me to find that on the bike cause you can blackout in the boat and not worry about crashing, but once I was able to find that edge on the bike I found that I could at least keep up and sometimes even beat people that I know are way more fit than me. Now it’s just time to build the fitness
I left a gap at 10:20, my bad, I paid for it haha
Ricky, I really respect the way you have arrived at the decision to get a coach being that you feel somewhat plateaued. Know in the past you have avoided being "assigned" rides thinking it wouldn't be any fun. I am in just my 2nd month with a coach and it's completely different than how I used to ride. Occasionally I wish something different were on the schedule due to what I feel like riding, weather conditions, or maybe a Strava segment I'd rather go for, but I have gotten stronger already and I am trusting the process. Hope you'll at least share some general observations once you get started with your program and how you feel it's benefiting or hindering you. A different approach and learning do add fun I've found. Great video, thanks as always for the work you put into these
When you shave your legs, that's when you are ready for a coach.
I love watching you win Ricky! ... but I learned so much from watching that last corner from this. Thanks so much!
As well, it was good to see Johnny take that guy at the line! 👍
How to go fast on a bike - Race a lot, race more, do road races, not just how to draft for 60 minutes in circles. Make a breakaway, fail at that, try it again, make a breakaway, fail again. Make a break away, it sticks for an appreciable amount of time. Now you're getting to the dungeon point. The biggest problem is how people perceive professionals train. It should be nothing of the like especially if you know, say ARE NOT A REAL PRO. Watch the power move around in the video above. 300- 400 - to now 650 for a little bit. Back down to almost coasting. Now back on the power on the power 300- 500- now chase 800. If you spend a ton of time at ftp you won't be able to handle race level efforts when they come. You'll try and make a break and be gassed after a couple pulls. Racing is about as dynamic a sport as it comes. Who cares what your ftp is. Can you repeatedly take 500-600 watt digs and not be totally gassed.
Zwift races will definitely put u into a dungeon 🤢🤢
If your a "beginner" ie someone that wants to race bikes get a proper coach ASAP! Proper coaching is planned week by week not 6 month by 6 month! It takes years to develop racing power if you want to compete! Don't waste those years stumbling around in the dark. Learn right from the start what all the training terms are and get going! Get a power meter ASAP!
Thanks for the video. Anaolgy was perfect. I'm transitioning from bodybuilding after I got a bike during quarantine. I purchased some books and working to get as far as I can before I look into coaching.
Absolutely agree with being able to go into that dark place. Also intervals, Variety in your training (not just watts but cadence. i.e. same watts for X amount of time on flats AND on hills), PROPER RECOVERY will get almost everyone VERY far before they truly need and can benefit from a coach.
The Controversial Cyclist ftw!
But gotta agree in a way. There's so much easily accessible content out there in the form of books, videos, articles, blogs that if you are obsessed about it and have enough time to learn you can get pretty far with just self-coaching. Perhaps not reach the 100% of your potential and perhaps not improve 100% of the rate compared to having a (good) coach but still get close. On the other hand, all that learning time could have been spent on training instead. Each to their own. I prefer to have deep understanding what I'm doing so I'm fine with some lost training time. Others might not care about the details as far as they reach their goals and would be happy to invest in a coach instead :)
Also, all of the learning time might not be wasted. Listen to training related podcasts while training ;)
I have looked at your videos....what camera are you using that shows the speed and cadence and power level ????? that is awesome...would love to see a video of that and your set up....thks
Trained first 10 years without of coaching, was so surprised at the amount of off season work required (base) even if you have an 8 to 5. 12 hrs a week minimum. Strength training 3 days a week 2 a days, basically no life. you might reach cat 3 level with life commitments. After a season or 2 you'll be asking yourself if it's worth all the sacrifice not counting all the expense if your not realizing results, burnout is soon to follow.
That was a good video keep up the good work.
A good coach will help a newbie learn more about racing, training, nutrition and help identify areas not just for improvement, but areas and skills you didn’t know you had. If you aren’t getting this from a coach, maybe you have the wrong coach (it happens). Not every coach is right for everybody and some guys do amazing on their own without a coach, if they have the discipline and patience to study on their own. Then, some guys just flounder without a coach. Just depends.
If you cant podium C grade races from self training i see no point in a coach though some people have less self motivation/discipline than others. Good video +1 sub
A good coach is not just about fitness sometimes a more experienced rider can show you how to ride a crit how to get in and out of the saddle how to descend down a technical hill I can go on and on how to finish a race with the pack
I seen people buy a bike and start looking for a coach.. To reach a high level in cycling don't happen over night.. just like weight lifting you cant pic up 400 pounds right away it takes time.. Years! The more pain don't bother you the faster you will reach your goals is very true!
nice vid- def appreciate the insight. dedicated TR user here. one thing ive noticed is that my TR ftp (the one all my training is based on), is considerably lower than what i can produce outdoors (xert/garmin). is that a common phenomena? same power meter for both.
Ask yourself these questions What is your weekly mileage? How long is an average ride? What’s your nutrition composed of (carbs, protein, fats)? How much are you sleeping? What are you doing for recovery? ie flexibility, massage etc... how much off season training are you doing (base miles)? What is the quality and quantity of your interval and speed ( sprint, climbing, weekly crit practice) workouts? Consistency is the key to success in bike racing. As I said before you appear to have good sprint, but I sense that you feel inconsistent, from week to week, it it is only February, seasons long be patient, just some food for thought. Take care Bro
the problem is many people only do a 20 minute test to calculate FTP and base zones off that and it is really inaccurate. FTP should be based off a sixty minute test and zones based off that. or if you have the money go to a lab to get it accurately tested. the problem is some cyclists have a large anaerobic capacity which can skew a 20 minute test. which comes down to your point must new cyclists will not be able to ride for 60 minutes at their max and so an FTP will not be accurate and so basing zones off that will be inaccurate.
An inaccurate ftp just sets people up for failure. if its over or under estimated better to low than to high if you have to pick a number, too much banging at the un achievable is a receipe for burnout.@
For what it's worth. I asked a coach at Peaks Training Group about the 20min FTP test and how valid it is. Dr. Andrew Coggan, Ph.D. and Hunter Allen who co authored "Training & Racing with a Power Meter" have been collecting data on training including FTP and Vo2Max since the early 2000's. They have found that doing the 20min FTP and 5 min Vo2Max test on a regular basis will be very accurate and comparable to lab results. And because both Vo2Max and FTP will respond to training, it's important to retake these tests. I do them every 6 weeks and taper training the week before the Saturday test which are done back to back. Vo2Max - as hard as you can go for 5 mins, 20 min recover, FTP - as hard as you can sustain for 20min.
Should add, the 20Min FTP should be minus 5% unless an elite cyclist than minus 2% is typical.
Does the same theory apply to bike fitting? I'm 1 year in and feel like in changing so quickly that I should probably wait....or not?
I would get a fit asap then get a follow up yearly. Fit is very important.
Cycling Virgin thanks!!! Any recommendations? I'm in old town Scottsdale?
My Team Sponsor Bicycle Haus has a great fitter. Call them and set up an appointment 👍
Cycling Virgin will do! Thank you!! Keep up the good work...hopefully the weather is good enough to hit the pavement tomorrow.
Ricky... good stuff but get that HR displayed!
Man this is a good Vlog. I've been riding almost 2 yrs now and have a coach now. But I sometimes wonder how much harder I could of went in a race, to just hold a wheel for a few more seconds. I wonder is it mental or physical?? I don't know!! I wish I could ride with my coach...he has a lot of race knowledge and is doing a great job so far, but do I really need him? HMMMMMM.....
My recommendation is to not look back like that. You can only make that choice in the moment. The pain you feel when you get dropped is not something you can just think about after the fact, and accurately imagine it. You have to decide in the moment.
It will depend on Whom. There are beginners who have talent but they dont read or follow a proper trainning routine, those need a coach from the very first.
Agree on some of your points, most actually. I dont believe in newer riders even training with power. There are so many more important aspects of developing into a good rider without one. There are dozens of hammers in my local area that dont know the art of rotating smoothly without overlapping a wheel. Even your enjoyment will be better off without chasing numbers as a Cat 5, 4 and even a 3 depending on your long term goals. Glad to hear and share opinions, keep up the vids!
There are lots of aspects for beginners. One you mentioned : art of rotating smoothly without overlapping a wheel. These aspects are learned during group rides regardless if you have a power meter or coach! Once you decide you like the sport and want to race a proper coach will show you the ropes in how to get stronger! If you want to win races your enjoyment will not be better off if your not chasing numbers! If your happy finishing last, getting dropped, and just want to enjoy the race no coach or power meter required!
Those skills come with time. Power does not come with time, unless you make it. IMO, if you think you want to win races, theres no reason to not immediately have a training plan. Of course early on, you'll have only 1 - 2 workouts a week, plus 1 - 2 group rides where you will learn those skills. But those skills come quickly, so soon enough you focus more on training.
A heart rate monitor and keeping a diary will get you as fast as 90% of the guys racing in the local amateur ranks. Consistency and riding with people faster than you as Mitchell mentioned is way more beneficial than spending $1300 on a good power meter and coach. Not saying it won't and cant help, it is not necessary. Let's not alienate our sport for those who cant afford the luxury of these devices and services. Good news is, we all seem to want to help other riders with our knowledge. 🤙🏽